The best abs exercises you can do

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Crunches are the main basis of abdominal exercises. Crunches target the rectus abdominis, the six-pack running along the front of the torso. So what do sit-ups do and what are the best abs exercises you can do?

1. What is the effect of crunches?

Although there are many abdominal exercises, however, some exercises are better than others. In particular, crunches are considered the main exercise of the abdominal exercise, targeting all the muscles in the central area, including the rectus abdominis (or six pack abs), obliques, transverse abdominal muscles, and lower back.
In the body, the rectus abdominis muscle, which is responsible for contracting to bring the shoulders towards the hips, is one of the main core muscles that help stabilize the body. Therefore, strong back and abdominal muscles are the foundation of every daily movement as well as improving performance when exercising.

2. The best abdominal exercises can do

Here are the best abs exercises you can do that are researched and recommended by the American Council on Exercise (ACE).
These exercises help activate the most muscle fibers of the abdominal muscles. Do these exercises 2-3 times a week to own the most beautiful abs. However, it should be noted, combined with a balanced and nutritious diet helps to contribute to building a solid, lean core abs, improving the shape of the abdomen.
2.1 Abdominal exercise 1: Cycling crunches Cycling crunches are a great move to work the obliques and deep abs. This exercise is performed as follows:
Lie on your back on the mat and put your hands behind your head, lightly supporting your head with your fingers. Push your knees toward your chest, then lift your shoulder blades, but be careful not to move your neck. Rotate the upper body to the left, bringing the right elbow toward the left knee, while the other leg is straight. Proceed to switch sides, rotate the upper body to the right, the left elbow brings the right knee, while the other leg is straight. Perform alternating sides from 1 - 3 sets and 12 - 16 times/set.

2.2 Abs workout 2: Ball crunches Ball crunches are a great and much more effective abs strengthener than traditional crunches, as the legs tend to be on the floor more, the abs tend to be stronger. will have to be more active when practicing with the ball. The ball crunch is performed as follows:
Lie on the ball so that the lower back is on top of the ball. Arms crossed in front of chest or behind head. Contract your abs deeply so you can lift your torso off the ball, then try to bring your lower chest toward your hips. When in a curled position on the ball, try to keep the ball fixed so that the ball does not roll or move. Lower your back, stretch your abs and repeat 1-3 sets, 12-16 times/set. 2.3 Abs Exercise 3: Crunches with legs raised vertically and diagonally Crossed with legs raised vertically and diagonally is another effective move that works the rectus abdominis and obliques. This move is similar to a regular crunch but the legs are straight, the body must use the abdominal muscles to be able to perform all the movements and increase the intensity of the exercise. The exercise is performed as follows:
Lie on your back on the floor, legs raised high, upright, knees crossed. The hands are placed behind the head for support, but be careful not to pull on the neck when performing this crunch. Contract your abs deeply so you can lift your shoulder blades, bringing your chest toward your feet. Try to keep your legs fixed in one position and focus on breathing deeply so that the navel area is directed toward the spine as the head moves. Lower your body and repeat this exercise from 1-3 sets, 12-16 times/set.
2.4 Abs Workout 4: Straight Arms Crunches This is one of the most effective abdominal exercises, changing the traditional crunch by straightening the arms back, creating longer levers for the abs. move. This is a more difficult and challenging exercise than traditional sit-ups, done as follows:
Lie on your back on the mat, straighten your arms behind your head, hands clasped, arms next to ears . Contract your abs, then lift your shoulder blades to the floor. Try to keep your arms straight and be careful not to strain your neck. If you feel neck pain, you can bring one hand behind your head, while keeping the other arm extended. Lower your shoulders and repeat this crunch for 1-3 sets, 12-16 times/set. You can increase the intensity of this exercise by adding a light dumbbell to increase the challenge. This is a move that emphasizes the upper abdominal muscles, but remember that the rectus abdominis is a long muscle that runs from the lower chest all the way to the pelvis.

2.5 Abs Workout 5: Hip Lift Belly Crunches Cross leg raises is an effective abs exercise that focuses on the rectus abdominis. With this move, the body will lift the hips off the floor instead of the back like the above moves, thus affecting the lower part of the abs. This abdominal exercise is performed as follows:
Lie on your back on the floor, placing your hands on the floor or behind your head. Bring your knees to your chest until they form a 90-degree right angle, and your feet are together or crossed. Contract your abs deeply so that your hips are bent with the floor, and your legs are reaching toward the ceiling. Lower legs and hips down, repeat 1-3 sets, 12-16 times/set. In this small-motion abdominal exercise, try to use your abs to lift your hips rather than swinging your legs and building momentum.

2.6 Abs exercise 6: Heel push-ups Heel crunches Heel crunches are similar to traditional sit-ups, but the heel-to-floor push-ups will work the rectus muscles more than a regular crunch. and is done as follows:
Lie on your back on the mat, knees bent, hands lightly holding your head. Bend your feet but stay flexible. When contracting your abs, lift your shoulder blades. Try to avoid pulling on your neck with your hands, instead, gently support your head with your hands. Press your heels into the floor while your back is pressed against the mat and your buttocks slightly raised off the floor. Lower your buttocks and repeat this movement from 1-3 sets, 12-16 times/set. 2.7 Abs Workout 7: Elbows and toes (plank) Plank is considered an effective abdominal exercise according to research studies and is a great exercise for building endurance in both the abs and back, as well as stabilize muscles. This move is also great for building push-up strength and is an exercise that requires quite a bit of core strength. Plank abdominal exercises are performed as follows:
Lie face down on the mat, body resting on forearms and palms on the floor. Push your body off the floor, lifting your toes and elbows on the floor. Keep your back flat so that it forms a straight line from head to heels. Tilt your pelvis, drawing your belly in so they don't sag in the middle. Try to keep your body in this position for 20 - 60 seconds, then lower your body and repeat 3-5 times.

In addition to these sit-ups, you can also combine them with sports equipment, specialized exercise machines such as sit-ups, push-up rollers, ...
Belly crunch is one of the effective exercises to reduce belly fat. results, help the abdominal muscles firmer and more compact. Therefore, you can and apply it to see the change of your body and improve your health.

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Reference source: verywellfit.com